Most of us tend to carry our stress and tension in our shoulders, neck, and upper back, which can lead to discomfort and pain. Thread the needle, a yoga pose that targets all three trouble areas simultaneously, can provide relief and increase flexibility in these areas. Also known as urdhva mkha pasasana in Sanskrit, this pose can help alleviate pain and stiffness, improve spinal mobility, and more.
To perform thread the needle, you can do it as a static or active stretch. The more effective way is to turn it into an active stretch, contracting your muscles as you stretch to get more benefit. Here’s how to do it:
1. Begin on your hands and knees.
2. Lift your left hand off the ground and reach it under your body toward the right, allowing your shoulder and head to lower to the floor.
3. Keep your right arm straight, supporting your weight as you twist.
4. Stretch as far as comfortable and feel the stretch through your left shoulder and spine.
5. Breathe deeply and actively press the back of your left hand and arm into the ground.
6. Contract the muscles on both sides of your shoulder and rotate your upper back further toward your outstretched arm.
7. Lift your left arm off the ground and reach toward the sky.
8. Return to the starting position and repeat on the other side.
Thread the needle primarily targets your lateral shoulder muscles, posterior rotator cuff muscles, upper and middle spinal joints, and rotational muscles. It is safe for most people, but avoid it if you experience pain, numbness, tingling, or any discomfort during the stretch.
Benefits of thread the needle include improved mobility, reduced risk of injury, combating the effects of sitting all day, serving as a great warmup for exercise, and improving your overall quality of life. Performing the pose with proper form is crucial to reap its full benefits. Avoid common mistakes such as lack of control and ensure you stretch only as far as your range of motion allows without any pain.
